Comparing Nutrients in 1 kilogram Oranges with Peel VS Tofu, extra firm, prepared with nigari

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Tofu, extra firm, prepared with nigari	43%	51%	6%

Macro Nutrients

	Oranges with Peel	Tofu, extra firm, prepared with nigari	Recommended Dietary Allowance
Energy	21.7% 630kcal	28.6% 830kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	54.2% 52.6g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	28.7% 9.2g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	163% 2.6g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	140% 24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	119% 155g	9.08% 12g	130g per day for Men 19-50 years
Sugars	NA	9.8% 7.1g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	118% 45g	26.3% 10g	38g per day for Men 19-50 years
Protein	23.2% 13g	178% 100g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Tofu, extra firm, prepared with nigari	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	169% 8.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	64% 0.83mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	75% 300μg	22.5% 90μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	789% 710mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Tofu, extra firm, prepared with nigari	Recommended Dietary Allowance
Calcium	70% 700mg	282% 2820mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	222% 2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	100% 8mg	255% 20.4mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	83.3% 350mg	420mg per day for Men 19-50 years
Manganese	NA	290% 6.66mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	31.4% 220mg	159% 1110mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	38.2% 1300mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	236% 130μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	22.2% 823g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Tofu, extra firm, prepared with nigari per 1 kg

Compare the macro and micronutrient content in 1 kg of Oranges with Peel versus 1 kg of Tofu, extra firm, prepared with nigari to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oranges with Peel vs Tofu, extra firm, prepared with nigari:

• 1 kilogram of Oranges with Peel has 2.1 times more Vitamin B1, 2.1 times more Vitamin B3, 3.3 times more Vitamin B9 and more Vitamin C than Tofu, extra firm, prepared with nigari.
• While 1 kg of Tofu, extra firm, prepared with nigari contains 2.6 times more Vitamin B5 than Raw Oranges with Peel .
• Both Oranges with Peel and Tofu, extra firm, prepared with nigari provide similar amounts of Vitamin B2 and Vitamin B6 per one kilogram.
• 1 kilogram of Tofu, extra firm, prepared with nigari have insufficient amounts of Vitamin B3 and Vitamin C
• Both Raw Oranges with Peel as well as Tofu, extra firm, prepared with nigari have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Oranges with Peel vs Tofu, extra firm, prepared with nigari:

• 1 kilogram of Oranges with Peel has 1.5 times more Potassium than Tofu, extra firm, prepared with nigari.
• While 1 kg of Tofu, extra firm, prepared with nigari contains 4 times more Calcium, 3.5 times more Copper, 2.6 times more Iron, 2.5 times more Magnesium, 5 times more Phosphorus, 18.6 times more Selenium and 9.7 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Tofu, extra firm, prepared with nigari contain similar levels of Water per one kilogram.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oranges with Peel has 13.1 times more Carbohydrate and 4.5 times more Fiber than Tofu, extra firm, prepared with nigari.
• While 1 kg of Tofu, extra firm, prepared with nigari contains 1.3 times more Energy, 17.5 times more Fat, 26.3 times more Saturated Fat, 16.3 times more Omega 3, 54.2 times more Omega 6 and 7.7 times more Protein than Raw Oranges with Peel .
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6
• 1 kilogram of Tofu, extra firm, prepared with nigari provide inadequate amounts of Carbohydrate